Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Refrigerated Whole Wheat Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	19.6% 568kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	18% 5.77g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	70.5% 92g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	9.3% 6.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.6% 2.6g	2.2% 1.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.34g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	25% 9.53g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.45% 25.8μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	2.2% 22mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.35mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	121% 2.78mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.94% 55.6mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	61.8% 927mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	5.06% 187g	1.87% 69.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Refrigerated Whole Wheat Naan Bread:

• Cooked Ripe Red Tomatoes have 12 times more Vitamin A and more Vitamin C than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 4.9 times more Vitamin B1, 8.2 times more Vitamin B2, 6.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.4 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Vitamin B9 and Vitamin K per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Refrigerated Whole Wheat Naan Bread:

• Cooked Ripe Red Tomatoes have 2.7 times more Water than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 5.4 times more Calcium, 2.1 times more Copper, 2.5 times more Iron, 7.6 times more Magnesium, 13.3 times more Manganese, 6.7 times more Phosphorus, 22.8 times more Selenium, 42.5 times more Sodium and 8.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 1.6 times more Fructose than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 15.9 times more Energy, 60.9 times more Fat, 193.8 times more Saturated Fat, 17.5 times more Omega 3, 29.1 times more Omega 6, 11.5 times more Carbohydrate, 1.4 times more Sugars, 6.9 times more Fiber and 10.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.